“Silver Strength Bullets” are my weekly shortlist of quick, actionable bullets to get you stronger, leaner, and performing at a higher level. I send them to my private members-area via email every Friday morning. And over the past few months I’ve compiled a fistful of my best Silver Strength Bullets into one place (here!) and laid them out for you as neatly as possible. There are 101 — because my marketer friend, David, told me odd numbers are catchy. I don’t know if that’s true (I’m no marketer) but I did put a buttload (?) of time and effort into these — and they work very well — so I hope you enjoy them enough to plop a couple in your back pocket and save ’em for later. Listen. As you’ll see, I’m not trying to sell you anything. These are free, a gift from me to you, because what I want to do — all I want to do — is give you clear, practical, and effective strategies to help you achieve your goals (whatever they may be). Cool? Cool. Here’s your 101 Silver Strength Bullets. And, should you want it, HERE is a free copy of The Metabolic Blueprint — a comphrensive workout manual with 101 of my best metabolic strength workouts for faster fat loss. Enjoy! -J 101 Silver Strength Bullets! 1…There’s no such thing as “too much” rear delt work. You can literally train them every day (with varying volumes and intensities) and your shoulders will get stronger, healthier, and more defined. The Bent Over Rear Delt Raise is my go-to exercise for them. 2…Eating fat doesn’t make you fat. The main driver of fat loss is total calories in vs. calories out. I actually...

They get a bad reputation — especially among some of the fitness goo roos — but rapid fat loss protocols actually work pretty damn well. Are they for everyone? No. Should they be done for long periods of time? Absolutely not. Are they comfortable or fun? Lol, no. BUT… Used carefully and sparingly, rapid fat loss protocols work very well, especially for people who thrive on short bursts of strict dieting to see faster results with minimal time investment. But What About Muscle Loss? Studies have shown rapid fat loss protocols lead to greater loss of lean muscle mass compared to slower, more sustainable approaches. So shouldn’t we stay away from rapid fat loss protocols if we know we’re going to lose more muscle? No. Because we DON’T know we’re going to lose more muscle. The “proof” that rapid fat loss protocols cause more muscle loss comes solely from the specific methods in which the researchers structured their protocols. And, as I discuss in the video below, there’s more than one way to skin a cat. A lot more. And after several years of experimenting with various rapid fat loss protocols on myself and my online coaching clients, I can confidently say there are many ways to structure rapid fat loss so you maintain your muscle mass and maintain (or even gain) strength while losing fat and increasing motivation. I don’t have any published research to support me. And, for that reason, some will immediately discount what I say. And I’m fine with that. Because, plain and simple, rapid fat loss protocols work and they work very well. Whether or not you decide to give it a shot and see for yourself is far beyond the scope of...

I chose this as the feature picture — not because she has good technique — but because she’s making the same deadlift mistake I outline in today’s video. She’s actually making several mistakes (shoulders way too far back, hips too low, forgot to put on clothes before going to the gym, etc) but those are topics for a different day. Today we’re focusing on one mistake. A big one. Arguably the most common deadlifting mistake I see among women — even advanced — lifters. I’ll explain everything in the video so make sure you watch it from start to finish (don’t skip around or I promise you’ll miss a big piece of the puzzle) but this mistake, if not addressed, will dramatically increase your risk of lower back pain/injury and definitively keep you from hitting big personal records. It’s a simple fix in theory but, practically, it’s harder to ‘stick.’ So pay attention. Listen closely. And watch the video the whole way through. If you have any questions post ’em in the comments section and I’ll get back to you as soon as possible. The MOST Common Deadlift Mistake Women Make (And How to Fix It) Have You Read The Deadlift Bible? (It’s Free) Downloaded and read by nearly 10,000 lifters, The Deadlift Bible is my own creation complete with 4 instructional video tutorials and an entire manual outlining optimal deadlift technique, progressions, programming, and more. CLICK HERE TO DOWNLOAD YOUR FREE DEADLIFT BIBLE ...

Deadlift Technique 101: Tackling the Most Common Mistake Is deadlifting 2x, 3x, or even 4x your body weight a long-term goal you’d like to hit within the next year? Are you ever nervous you’re going to hurt your back on the next rep? Do you feel like your deadlift technique is pretty solid but you could probably lift more with one or two small tweaks? Do you love deadlifting so much you spend all week thinking about how awesome your next deadlift workout is going to be? Not you? THIS workout might be worth a shot. If it does sound like you, pay attention and watch the short video below because I’m going to show you one of the most common deadlift mistakes most lifters don’t even realize they’re making. Spoiler Alert: it has NOTHING to do with your set-up or how you initiate the lift. Have You Read The Deadlift Bible? (It’s Free) Downloaded and read by nearly 10,000 lifters, The Deadlift Bible is my own creation complete with 4 instructional video tutorials and an entire manual outlining optimal deadlift technique, progressions, programming, and more. CLICK HERE TO DOWNLOAD YOUR FREE DEADLIFT BIBLE ...

Bench Press Form How to Keep Your Butt From Coming Off the Bench If you’ve ever struggled to keep your glutes on the bench during the bench press, pay attention and watch the short video below because I’m going to show you exactly how to fix it. Your bench press form is going to stay exactly the same as it is right now. What I’m going to show you is a little-known “hack” to help you get tighter, more stable, and bench more weight without your glutes coming off the bench from a simple tweak in how you set-up for the lift. [FREE] Join the 30-Day Powerlifting for Fat Loss Challenge to Blast Fat, Boost Strength, and Build Confidence CLICK HERE TO DOWNLOAD YOUR FREE 30-DAY CHALLENGE MANUAL ...

Online personal training has exploded over the past 5-years and I think it’s one of the greatest things that’s ever happened to the fitness industry. Some coaches say it isn’t nearly as effective as in-person training. But I disagree. I’d even go so far as to say online personal training is MORE effective than in-person. I could give you a massive list of reasons explaining why I think online personal training is so much more advantageous…but I’d rather show you. Talk is cheap — especially on the internet — and anyone can say anything they want regardless of whether or not it’s true. Results Speak for Themselves So in the remainder of this article I’m going to show you real results from real people just like you and me. Each of these men and women worked closely with me in my online coaching program in 2015 and, as you’ll see, their results are nothing short of extraordinary. Keep in mind, every person featured below worked harder than most people could ever comprehend. They worked out consistently 3-4 times every week. They honed in on their nutrition. They studied relentlessly. And they did everything I said — without a moments hesitation — with 100% effort. With that said, I’m excited to share their success with you, reveal the truth about online personal training, and hopefully inspire you to achieve your goals in 2016. Enjoy and happy new year, -J PS I have a little, we’ll call it a “surprise,” for you at the very end. Don’t miss it. Jerry 182lbs to 147lbs (-35lbs) Jerry is, for a lack of a better phrase, the man. Seriously. He’s...

Today’s guest post comes from my good friend and fellow coach, Jennifer Vogelgesang Blake (JVB). One of the smartest, kindest, and strongest people I know, JVB wrote this phenomenal piece that coincides with launch of her new program, Unapologetically Powerful which is on sale at a low introductory price through this Friday. You can learn more about JVB’s Unapologetically Powerful program HERE. I’ve got a proposition for you: let’s make 2016 the Year of The Bench Press. That’s right, big squats and deadlifts have had their time in the sun (and rightly so, because hello, big plates and thick, shapely thighs and buns!) but now it’s time for them to share the spotlight with a lift that will help round out total-body strength and add even more aesthetically pleasing muscle. Upper-body strength is important and for many women, it’s lacking. We naturally have less muscle mass up top than men and I’ll agree with what trainer Alexander Juan Antonio Cortes says in a recent article for eliteFTS: “Women [lifters] are building three plate lower bodies and one plate upper bodies.” I think he’s got a point. Training our legs and glutes is really fun—the muscles are bigger so we can move bigger weights more easily on the quest for a booty so big it requires its own zip code. The other day at Movement Minneapolis, a brand-new gym member told me her primary goal was to get stronger, but that she also wanted to see what she called “coconut shoulders” in the mirror. I can’t help but chuckle at the visual, and feel encouraged that women, even new lifters, are more open to muscular...

Today I’m going to give you a meal plan for weight loss. I’ll lay out, clear as day, what foods you should eat and when you should eat them. I’ll tell you which foods are your friends and expose those that are foes. I’m going to hand you my best kept fat loss secrets and share the worlds single most powerful meal plan for weight loss. All I ask of you? Pay close attention, don’t even blink. Read every syllable, every word, every sentence — no skimming around — there should be no room for misinterpretation. Agreed? Good. Let’s begin. The Best Meal Plan for Weight Loss If you’re new here, my name’s Jordan but everyone calls me, “J.” Short in stature and balding by nature, I’m a normal person just like you with fears and hopes and aspirations and needs. A sizable chunk of my youth was consumed with the goal “getting abs.” I wanted mine to pop like those on magazine covers and I dreamed of owning an impressive physique. Vain? Sure, but at least I’m honest. And after years of trial and error, I’m happy to say I achieved my goal and am fortunate enough to help others do the same. Kelly from Wisconsin, for example, joined my online coaching program nearly a year ago. She’s a strong woman, has a good head on her shoulders, follows my instructions to the “t,” and never misses a beat. My client Jerry from Boston has been in my online coaching program for over a year and is a reckless practical joker. Yea, he’s holding beer and a bag of chips in his “before” picture on the left. Lisa from Canada has worked with me online for...

The single-leg hip thrust is one of the few drills I put in nearly every one of my online coaching clients training programs. Why? Because the single-leg hip thrust will help you get better at pretty much everything. Want to increase your deadlift strength? Do the single-leg hip thrust. Want to shape your glutes? Do the single-leg hip thrust. Want to add $1000/month to your income? I don’t know if it’ll help but doing the single-leg hip thrust definitely won’t hurt. Take my online coaching client, Kelly, for example. Kelly and I started working together in my online coaching program about 6-months ago and she’s completely re-shaped her glutes, burned a ton of fat off her frame, and dramatically increased her strength. We’ve used a bunch of strategies to help her along the way, but the single-leg hip thrust (plus all of its variations) has been a staple in her training programs and a major contributor to her success. To help you better understand the single-leg hip thrust and how to get the most bang for your buck, I filmed the short video below outlining 3 of the most common single-leg hip thrust mistakes. The Single-Leg Hip Thrust: 3 Critical Mistakes You Never Want to Make Single-Leg Hip Thrust Mistake #1: Pushing Off Your Elbows One of the most common technique mistakes I see on a regular basis, you never want to push off your elbows during the single-leg hip thrust. Without going into mind numbing detail, when you push through your elbows the load is transferred away from your hips which keeps your glutes from doing the work and reduces the effectiveness of the drill. In other words, pushing off your...

The RKC Plank gets a whole lot of lovin’ among personal trainers and not for bad reason. It’s an effective drill that can dramatically increase anterior core (AKA your abs) activation while simultaneously teaching you how to create total body tension. But… The RKC Plank is Overrated There, I said it. The RKC Plank is a massively overrated exercise especially for intermediate to advanced lifters. While the RKC Plank can be good for beginners, as a lifter progresses in strength the RKC plank becomes increasingly useless. To help you better understand why the RKC Plank isn’t all it’s cracked up to be, I filmed the short video below explaining the RKC Plank as well as a brand new plank variation of my own creation which is far more effective (and brutal on the abs). The RKC Plank is Massively Overrated Try This Brand New Plank Variation to Blast Your Core The RKC Plank: A Brief Re-Cap Without going into mind numbingly boring detail, the RKC plank purposefully forces you to generate as much tension as possible throughout your entire body from your toes all the way to your fists. And while this can be useful in some circumstances, in this instance when you generate tension throughout your entire body, you rely less on your core muscles to stabilize your torso and more on the stability you’ve created elsewhere throughout your body. While this isn’t inherently a bad thing, the goal of a plank is to strengthen your core muscles to resist lumbar hyperextension (i.e. overarching your lower back) – not to increase muscular activation simply for the sake of increasing muscular activation. Granted, muscular activation is a very important component to consider when designing a training...